power

The Peaceful Warrior Pose

Posted on by pennyjoliver

Peaceful Warrior Pose. A paradox of peace and power. The perfect opportunity to experience and explore the magnificent strength and presence our bodies can evoke while offering us a chance to absorb the beauty and exhilaration of the present moment. The broad powerful stance of our legs offers a rooted, earthy feel, where the sweeping arm stretching upward provides an uplifting, luminous feeling. Surely a positive way to begin or end any day!

Once you have arrived in your perfect Peaceful Warrior Pose linger a while focusing on your deep breaths. Allow those breaths to calm your body and mind as your parasympathetic nervous system, your rest and relaxation response, kicks in. This lowers your blood pressure thus improving circulation and sending fresh oxygen and happy peaceful hormones through out your body which kick starts the healing process. Be good to yourself and let this luxurious stretch nourish and comfort your body like a warm, bubbly bubble bath or a comfy, soft easy chair.

When you feel all calm and peaceful switch sides. Practice a few more times on each side if you like. Remember, you can always step your back leg in as much as needed for more support.

You can also give your cares or anxieties to the Lord as you practice this pose for deeper, truer, inner peace and wellness. For Paul the Apostle, tells us in the Bible to “give all your cares and worries to God for He cares for you!” (1 Peter 5:7)

I hope you enjoy your “Peaceful Warrior Pose” remember you can do it anywhere and more importantly you can give your cares and worries away to God, any time, anywhere and any place. He’s waiting for you.

see ya next time,

penny

LEGS CORE AND MORE YOGA CHALLENGE (PHYSICAL LEG AND CORE)

Posted on by pennyjoliver

Celebrate your magnificent body by challenging it!

This Segment is for those of you who need to “up'” your yoga workouts. Don’t fear! I would never leave anyone out. I have included a less challenging version for each exercise. This way, you can start at your level of fitness in each yoga exercise as you see fit. Include this segment in your workouts at least twice a week. It will make you stronger and more powerful in your body and your life. Yoga on and “Power Up!”

Build shapely legs and a solid core in time for summer. Be forewarned! This “Power Up” Segment will put the burn in your legs and the fire in your core. Ignite this segment with God’s mighty words, and let Him fuel the inner You. Make today the day you break up with your boring old Yoga routine and plug into the real power zone!

God is my strength and power.

2 Samuel 22:33

 

1.) Standing Squat Crunch

Stand with your feet hip width apart. With hands behind your head, inhale and squat back. Squat like you are sitting back into a chair, leading with your bottom. Then, explode up while exhaling, lifting your knee to touch your elbow. Alternate sides and do this 10-25 times on each side. Ultimately, you want to increase the count up to 50 times each side when you feel able.

2.) Warrior I Push Outs

With hands in fists, pull your elbows back as you deeply inhale. Do this while stepping with left foot out to your left side into Warrior I position with straight legs. When you are ready to exhale, bend your forward left leg. Do this while opening up your palms and pushing forward with resistance. Go slow. Let the heel of your palm lead the push; try to really resist for building hand, wrist, and arm strength. Exhale strongly as you resist. Release the last bit of oxygen out of your lungs. Do this on each side 5-10 times. For more intensity, widen your legs in Warrior I. For less intensity, bring your legs closer together.

3.) Exploding Squat Side Punch

Inhale quickly, squatting back with fists blocking your face. Lead with your bottom to torch those lower body muscles. Exhale quickly, exploding up while punching out to your side with your right fist. Repeat this 10-25 times on each side. The goal is to do this 50 times each side; work up to it! Squat back lower for more intensity, and do more repetitions on each side. Slightly squat back slowly with less repetitions.

4.) Knee Hug into Warrior III

Stand tall. Inhale deeply, lifting your right knee and pulling it into your chest. Raise your opposite hand for more intensity. Exhale deeply, releasing your knee and slowly letting your fingers find the mat for support. Stretch your leg up behind you. Inhale again, hugging your knee in and slowly standing up again on your left leg. Repeat this 10 times on each leg. For more intensity, go slow and do more repetitions. For less intensity, use a chair, table or counter top for support. Reduce the number of repetitions to what you’re comfortable doing.

5.) Half Moon Pose

Gently take off into Half Moon Position from Triangle Pose. Your left leg toes should point forward, with your left hand about 12 inches out in front of you. Raise your right hand and let your right heel push out through your right leg. This positioning will help keep you balanced. Stretch and breathe. Hold for 30 seconds to 1 minute for more intensity, and the place the hand that is touching your mat on your ankle. For less intensity, use a wall, sturdy chair or counter for support. If you fall, simply get up and try again. Hold Half Moon pose for 10-30 counts. Repeat on your other leg.

When you feel comfortable grab your foot and stretch some more! You can always do each leg again a few more times, should you feel ready.

6.) One Legged Chair Squats

Place your left foot on your right thigh and squat back, leading with your bottom. Do not allow your standing knee to bend beyond your toes. Hold for 10 long breaths and repeat on your other leg. For more intensity, inhale as you straighten your standing leg and exhale as you bend into squat, for a total of 5-20 times on each leg. You can go low in the squat and do more repetitions for added intensity. Use a chair, table or counter top for support if you need to and do less reps for less intensity.

7.) Eagle Pose

Stand tall. Picking up your left leg, place it over your right thigh, and then place it behind your right leg. Let your left leg twirl around your standing leg until your toes pop out on the left side of your leg. Or, you can simply keep your toes behind your leg. Try to keep your hips forward. Your left arm should then slide under your right arm and also twirls up the arm. Ultimately, both palms should look at one another when you get into this position. If you find that your body does not move that way yet, simply relax and ease into the space that feels right for you today. Wherever you find yourself is a great place to start today. Now repeat everything on your other leg and arm. Your right leg goes over left thigh, and right arm slides below and up left arm.

Enjoy! Have fun…and be blessed!

HALLELUYAH!

GET EMPOWERED WITH MR Z. YOGA CHALLENGE (Core power with focus on God’s power)

Posted on by pennyjoliver

Got power? God says you do. And the power He is talking about far exceeds our thoughts. In Ephesians 1: 19, God says, He is giving us, “The exceeding greatness of His power to us – toward who believe.  We possess His Godly, supernatural, creator of the world, raiser of the dead, holy, magnificent, awesome, eternal power. Halleluyah!

Below you will find whole body postures designed to get you empowered physically, especially your core. As you move through these hardcore Yoga moves, let God unleash the exceeding greatness of His power in your life!

1.) BACK STRETCH INTO FORWARD BENDING STRETCH WARM UP

Stand with your feet hip width apart. Inhale, stretch up and lean backward. Exhale, slowly bending forward. Repeat 10-20 times for a terrific stretching warm up. Don’t forget to breath.

2.) DOWN DOG

Bend your knees on your last Forward Bend and sit on your heels. Place your hands firmly into the ground with palms spread wide. Slowly raise your hips. Your arms and legs will straighten. Try to keep your heels on the mat by walking them in closer. Try to press your shoulders down but keep your neck lengthened. Stretch the backs of your legs further by keeping them pressed back. It will also lift your hips higher. Stay a while and breathe continuously. Come to your knees then try a few more times.

3.) PLANK

From a Down Dog Position, simply lower your hips. If you need to, walk your hands forward or feet back to stretch out into Plank Position. Let your arms come straight down from your shoulders; then your palms will be in the right place. Keep them spread. Your arms should be straightened but not locked. Keep your hips up. If they are falling, simply place your knees on the ground. Hold the Plank Position, or modified with knees on the ground, for 10 seconds. Try again 5 more times at 10 seconds. As you get stronger, hold for 20 seconds 5 times. Practice and shoot for a full minute.

4.) PLANK PUSH UPS

After you have completed your Planks, lower your body by bending your elbows. Touch the floor with your chin if you can, but try to keep your body up. Hold for a few breaths then raise your body back to a Plank Position. Repeat 5-10 times. You can always lower your knees until you get stronger, because you are still building whole body strength.

6.) SIDE PLANK

After you have completed your Plank Push Ups, pick up your left arm and your left leg as you balance on your right side. Try to place your body on a horizontal line with feet and legs stacked on top of one another. Let your shoulders be in a vertical line with palms spread wide. Hold for 20-60 seconds, then repeat on your other side. Or hold the same side 20 seconds, then come down and do this 3 times for a total of 20+20+20= 60 seconds. Then repeat on your other side.

7.) SIDE PLANK KNEE UP

After you have completed Side Planks, begin again in Side Plank position and place your top foot on your bottom knee or thigh. Hold for 20-30 seconds for a total of 60 seconds.

8.) SIDE PLANK LEG UP

After Side Plank Knee Ups, begin again in Side Plank position and raise your top leg as high as it will go. Hold for 10 seconds to begin and shoot for 1 minute on each side as you progress.

9.) ELBOW PLANK

From a Plank position simply lower to your elbows. Let your elbows be right below your shoulders. If you feel any discomfort stop immediately. Hold for 10-60 seconds. Then continue a few more times.

10.) ONE LEGGED ELBOW PLANK

From an Elbow Plank position, simply raise a leg and hold for 10-60 seconds as you progress. Remember to always stop if you feel pain, especially in your back and neck.

11.) CROW POSE ON ELBOWS

Come to a standing position then bend your knees and lower to the floor. This can be a challenging Position. It requires a lot of upper body strength so you may need to work up to it. Place your hands spread wide on the floor directly in front of you. Slightly bend your elbows as you raise your knees onto your elbows. Hold for 10-60 seconds. Or gently rock  forward, lifting your feet off the floor and then place your feet back on the floor. This will build whole body strength even as you work up to the full Crow Pose position.

12.) HALLELUYAH STRETCH

Come to a kneeling position. Step your left leg out in front. Pick your left foot up or wiggle it to your right side. Guide your knee as you gently lower it to the floor. Ultimately, your forward leg will be horizontally in front of you.  Straighten your back leg. Sit here for a few moments, then slowly raise your back leg. Your forward leg will probably push your knee forward; this is perfectly alright. Let the bend of your back arm lock your back foot, and bring your left hand to meet your right and clasp them. Hold for 10-30 seconds and repeat with your right leg forward.

Yoga on!

HALLELUYAH!

LIVING STRONGER WITH MR.Z YOGA CHALLENGE (whole body yoga for strength and focus)

Posted on by pennyjoliver

Plug into the surpassing greatness of His power and emerge fortified!

Both earthy and exhilarating, this segment with Mr. Z  will challenge your balance while building core, leg, and feet strength. As you move through these standing positions, deepen your footprints into the earth by gently pressing your feet into the ground. Let that vitality rebound up through your legs. Use your arms for balance. Breath steadily moving, from position to position. Allow God to unleash His mighty power in you and “Live Stronger!”

God says,…Be strong in the Lord and in his mighty power. Ephesians 6:10

1.) BACK STRETCH INTO FORWARD BENDING STRETCH WARM -UP

Start with your legs hip width apart. Inhale deeply, reaching your arms upwards. Exhale deeply, folding your torso over your legs. Pause for a moment in a downward position. Your hands may only reach your knees, but with practice your flexibility will improve. Repeat 10-15 times and don’t forget to breathe.

2.) DOWN DOG

Kneel and place your hands on your mat in front of you. Feet are hip width apart. Tuck your toes and slowly straighten your legs and arms. Let your hips be the highest point. Walk your legs in if your heels do not touch the mat. Explore the position. Move around in Down Dog until you feel a good stretch. Try to breath deeply for a few counts before kneeling back to your starting point. Try a few more times before moving to the next pose.

3.) THREE LEGGED DOG

Once you feel comfortable in a Down Dog position, simply raise your left leg. Hold it up as you breathe deeply. Then raise your right leg. Alternate 10 more raises each leg, inhaling as you raise your leg and exhaling as you lower it.

4.) WARRIOR III

From Three Legged Dog Position simply raise your arms and come up to a horizontal position of arms and legs. Hold and breath deeply for a few counts. You may wiggle and fall, everyone does. Simply try again. You can also go back to Three Legged Dog, then back to Warrior III a few times before trying your other leg.

5.) TREE POSITION

From Warrior III Position above, challenge yourself and don’t drop your raised foot. Instead, bring your raised leg in to meet your other leg. Grab your knee, then your foot. Place your foot inside your standing leg’s thigh or keep it raised as high on your leg as possible. Stretch your arms over head or in prayer position. Hold and breathe deeply up to 10 times.

6.) THE KING’S POSITION

From Tree Position above, grasp the foot that is raised and carefully balance on your standing leg as you move it to the back of you. Let your foot push into your hand as you reach your other arm forward. This will create better stability and balance. You may also place your forward arm on a chair or table. If you fall, simply start over. You will feel a deep stretch and become more open on your side, hip, chest and shoulder. Breathe deeply as you stretch and repeat a few times, building deep core and leg strength.

7.) WARRIOR II

From The King’s Position slowly let go of your foot and place it behind you. Bend your standing leg. Place your heels on the same line. Stretch your arms out wide. Pull up through your torso. Establish firm legs and hips. Hold, breathing deeply for 10 long counts while the breath soaks into your cells and energizes your body.

8.) PEACEFUL WARRIOR

From a Warrior II Position, inhale. Then slowly exhale, raising your forward arm and lean back. Your back arm should be sliding down your back leg as you do. Repeat 5-10 times. Inhale in Warrior II and exhal into Peaceful Warrior.

9.) REPEAT ON OTHER LEG

It’s time now to repeat Three Legged Dog, Warrior III, Tree Position, The King’s Position, Warrior I, and Peaceful Warrior on your other leg.

10.) HAND/FOOT LEG EXTENSION

Stand tall, feet hip width. Raise and pull your knee in, grabbing onto your foot. Use a sturdy counter, table or chair if you need extra support in holding yourself up on one foot. Find a focal point to concentrate on outwardly and the Bible verse to focus on inwardly. Slowly push out with your foot and straighten your leg. Keep your balancing knee straight but not locked. Raise your free hand and hold for 10 deep breaths. You will  wiggle, wobble and possibly fall, everyone does. If you fall, simply try again. Every second that you hold your leg up you are building deep strength.

HALLELUYAH!